62 msfocusmagazine.org Life with MS Fatigue-Free Foodie Cucumber Dill Salad This tangy, crisp salad is easy to prepare, and offers a healthy boost for your gut biome with both prebiotic and probiotic ingredients. Ingredients: Salad 2 large cucumbers 1 small sweet onion 2 tbsp of fresh dill Dressing 1 (6-oz) container of plain, unsweetened Greek yogurt (non-dairy or dairy) 2 tsp minced garlic ½ Tbsp lemon juice ½ tsp salt Instructions: Trim the ends of the cucumbers, then cut in half lengthwise. Use a spoon to scrape out the seeds. Slice into bite-size pieces. Peel onion and slice thin. Toss cucumber, onion, and dill in a large bowl. Open the yogurt container and add garlic, lemon juice, and salt; stir until well blended and then pour over salad mixture. Toss until coated. Chill for 20 minutes, then serve. Have a favorite fatigue-free recipe to share? Send it to editor@msfocus.org. Nutrition Facts Servings: 6 Amount per serving Calories 177 % Daily Value* Total Fat 5.5g 7% Saturated Fat 4.1g 20% Cholesterol 8mg 3% Sodium 273mg 12% Total Carbohydrate 13.68g 5% Dietary Fiber 2.3g 8% Total Sugars 8.9g Protein 14.4g Vitamin D 0mcg 0% Calcium 39mg 3% Iron 1mg 5% Potassium 204mg 4% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Prebiotic or Probiotic? You may have heard of using probiotics, either in supplement form or from foods, to improve health. Probiotics contain live bacteria to replenish the microbiome. Typically, these bacteria are found in fermented foods. Common probiotic foods include yogurt, acidophilus milk, sauerkraut, kimchi, sourdough bread, fermented pickles, and certain beers or wines. But maintaining a healthy gut biome takes more than just adding good bacteria with probiotics. It requires prebiotics — foods that contain the nondigestible plant fiber that nourishes the bacteria. Foods high in such fiber include vegetables in the allium family, such as onions, garlic, leeks, scallions, and chives, especially when eaten raw. Whole grain breads, wheat germ, jicama, avocado, peas, dandelion greens, soybeans, and potato skins are also prebiotic foods. Include both probiotic and prebiotic foods in your diet to promote a healthy microbiome.